10–20 hard sets a week suits most muscles. Well under 10 means a muscle is being left behind. Deload sessions aren't counted.
Weigh in once a week, same day and time, first thing in the morning. Measure your waist at belly-button height.
Changes save straight away. Your logged history is kept even if you remove an exercise.
How targets work: hit the top of the rep range on every set and the weight goes up next time. Hit the bottom of the range and you keep the weight and add reps. Miss the range two sessions running at the same weight and it drops 10% so you can build back up. Swings go up a bell after two full sessions. For bodyweight moves (or 0 kg), the target is to beat last time's reps. Rate each exercise Easy, OK or Hard once you finish it: Easy moves the weight up sooner, Hard holds it for another session.
Your log is saved in this browser on this phone. Save a backup every few weeks so nothing is lost if you clear your browser data or change phone.